40+ Weight Training - Here are The New Rules To Lift By
Achieving your fitness goals beyond 40 requires a strategic approach to your workout routine. Explore these science-backed principles that will help you design a training plan suitable for everybody.
It’s time to approach your workout planning in a new way.
THE BRIEF
Time to read: 3 minutes
Time to action: 10 minutes
Mantra: Bespoke fitness: designed just for you
Main message: Tailor every second of workout time to guarantee results
Stat: 66% - the likelihood you will stick with a workout if it feels well-targeted
In the pursuit of fitness gains, the way you structure your training program holds the key to success. Crafting a well-considered workout plan becomes pivotal, ensuring it aligns with the science of aging and your unique requirements. Here’s how to look for the perfect split to make your fitness journey effective and, more importantly, sustainable.
Spread the load
Strategically arrange your workouts to allow for optimal recovery. You’ll get the best from yourself if you give yourself regular breaks. Avoid consecutive taxing sessions, particularly back-to-back leg and high-intensity workouts. Distribute your training disciplines thoughtfully to support effective recovery. Stick with full-body workouts as these can have similar gains in strength to a split routine, but research says the former got more strength gains. Plus, you’ve had 40 years of knowing life doesn’t play fair. Stuff comes up. It interrupts workouts all the time, so best to train it all at once.
Aim For fun, For Biggest Benefits
Account for activities outside your structured workouts. Whether it's weekend mountain biking, swimming, or other physically demanding hobbies, acknowledge their impact on your body. The more fun it is, the more you’ll stick to it, says research. Ensure your training schedule complements these demands. All work and no play makes Jack a dull boy.
Face your weakest Lifting Link
You’ve probably avoided them for 20 years. They put the spotlight where you don’t want it to be, so you ignore it. Put the light back on those areas because they’re holding you back. Identify your weakest muscle group and schedule its training when your energy levels and focus peak. Don't leave it for Friday, when fatigue may hinder your progress. Do it first. Eat the toad first thing in the morning.
Be like water, flow easily
Welcome fluidity into your training plan. Integrate de-loading weeks every 4-5 weeks to prevent plateaus and feel your best. Understand that your program structure can extend beyond the 7-day cycle to facilitate gradual improvements. You might feel like you’re going backwards, but it’s better long-term.
Time your dash to perfection
By now, you know timing is everything, so factor in the timing of your workouts. Leverage early morning sessions for targeting smaller muscle groups while reserving energy-intensive workouts for later. To gain strength and muscle, no time of day was best. That said, for a longer life, afternoon exercise was the boss at keeping you around longer.
Test yourself Often
Trial and error is a great teacher. You’ve had 40 years of learning not to fear failure, so jump at it in this setting. Don't hesitate to experiment with various training splits to determine what suits your body best. Evaluate your body's responses and make adjustments based on your unique experiences. Keep a training diary if you have to keep yourself honest.
Train the whole of you
Designing a workout plan that aligns with your fitness goals after turning 40 is essential. While it may sound a bit fluffy, you can unlock the secret to consistent progress by taking a holistic approach that considers recovery, lifestyle, weaknesses, injuries, program flexibility, timing, and personal training history. Find the balance that suits your unique needs, and watch your fitness journey thrive.
